Monday august 14,2017
strength: emom 12 minutes
3 hang cleans
start medium weight for about 4-6 minutes then finish with 6 minutes heavy
3 rounds for time:
12 chest to bar pullups
21 push press 75/55
400 m run
If you have a wife/girlfriend/woman friend that has been wanting to try crossfit but too intimidated to come- Starting September 5 for 8 weeks we will be having a ladies only beginners class Monday Tuesday and Thursdays @ 7 - 8 pm. This class will be designed to introduce those to the fundamental movements and to experience a modified crossfit workout. No heavy weights. Send me a text or an email if interested.
$240 crosffit 3xweek- for 8 weeks
customized macro coaching also available for additional cost
for the 8 weeks.
Cost for personal training
$100-$160/ hour = 12 sessions = $1200 per month